‘Osteoporosis’ means porous and brittle bones, a disease that weakens bones where an individual is more prone for unexpected fractures. The most common symptoms are pain.
About 200 million people are most likely to have osteoporosis throughout the world. The disease occurs in both the sexes: Male & Female. It is more commonly found in women as compared to men. At the age of 50 or more, one in two women and one in four men will have an osteoporosis-related fracture in their lifetimes. Another 30% have low bone density that puts them at risk of developing osteoporosis. This condition is called osteopenia.
Photo from wildpixel from Pixel
Causes
There is no exact cause of why this disease develops. When osteoporosis occurs, the holes in the bone grow larger and more, which weakens the bone from inside. Bones also store calcium and other minerals from the food we eat. When the body needs calcium, it breaks down and rebuilds bone and supplies the body with needed calcium while keeping the bones strong. After menopause, the speed of bone breakdown occurs even faster.
Symptoms
There are no known symptoms and that is why it is also called as a “Silent Disease”. Therefore, we need to focus on the following points:
Loss of height.
Change in body posture.
Shortness of breath.
Bone fractures.
Pain in lower back.
Photo by baona from Pixel
Another factor is bone structure and body weight. People who are underweight have a greater risk of developing osteoporosis because they have less bone to lose as compared to the people who are overweight or larger frames.
Photo by RyanKing999
Some medical conditions and medicines may increase your risk. If one has or had any of the following medical conditions: –
History of bariatric (weight loss) surgery.
Organ transplant.
Hormone treatment for breast or prostate cancer.
Celiac disease.
Some medications may cause damage to bone and lead to osteoporosis like steroids, treatments for Breast cancer and medications for treatment of seizures.
Photo by Mohammad Haneefa Nazamudeen from Pixel
How is osteoporosis treated?
Treatment may include regular Physical Activity, Vitamin and Mineral supplements and medications. Strength training, resistance and balancing body exercises are the most important.
How can you prevent osteoporosis?
Diet and lifestyle are two risk factors you can control to prevent osteoporosis.
Diet: To maintain strong & healthy bones, one should take calcium rich diet throughout life. One cup of low – fat milk contains 300 milligrams of calcium. Besides milk & milk products, other rich sources of calcium are salmon with bones, sardines, kale, broccoli, calcium-fortified juices and breads, dried figs and calcium supplements.
Vitamin D is also important because it enables the body to absorb calcium. Vitamin D can also be obtained from sunlight exposure a few times a week at the time of sunrise or by drinking fortified milk.
Photo by Piotr_malczyk from Pixel
Lifestyle: Maintaining a healthy lifestyle can reduce the degree of bone loss. Start with regular physical activity regime. Exercises such as walking, jogging, aerobics and strength training are best for making bones stronger. Weight-bearing, resistance, and balance exercises are just a few of the activities you can do to build and maintain strong, healthy bones that are less prone to osteoporosis-related fractures. The earlier you begin a regular exercise program, the better.
Frequently Asked Questions
What Causes Osteoporosis?
There are many factors that contribute to and exacerbate the onset of osteoporosis. They include:
Diet
Activity level
Low sex hormones (estrogen in women; testosterone in men)
Medical conditions (including intestinal problems and kidney disease)
Medications (such as glucocorticoids)
Smoking and heavy alcohol consumption
What should I not do with Osteoporosis?
If you have osteoporosis, avoid activities that involve twisting your spine or bending forward from the waist, such as conventional sit-ups, toe touches, or swinging a golf club. Those are the best ways to keep your bones strong and healthy. Learn more about keeping your bones strong to prevent falls.
You may want to visit a Physical Therapist & a Dietitian to help you recover from an osteoporosis-related fracture. They will take into account your health and fitness level, in addition to your personal risk for fractures, to help cater the rehabilitation program specifically for you. You can join the program of FoodNwellness Osteoporosis. This program will give you a personalized plan that includes the key to it the right and the healthier options of food.
Jowar vegetable khichdi is an example of a one-dish meal or one-pot dish which consists of dietary fibre, water and nutrients such as carbohydrates, proteins, fats, vitamins and minerals.
It is a balanced meal as it provides an adequate amount of all the essential nutrients needed for healthy growth and activity.
Jowar vegetable khichdi is also a low GI (Glycemic index) and low GL (Glycemic load) dish. it is best suited for those diagnosed with Diabetes as it can help reduce the average blood glucose levels and also prevent Diabetes-related complications.
Ingredients
Jowar grits : 30g
Moong dhal : 10g
Onion : 10g
Beans : 10g
Peas : 3g
Tomato : 5g
Palak : 5g
Broccoli : 5g
Capsicum : 5g
Curry leaves : 3
Green chilli : 2g
Mustard seeds : 1g
Cumin seeds : 1g
Ghee : 5 ml
Instructions
Roast the Jowar grits for 3-5min in medium flame and keep aside.
Heat oil and add mustard, cumin seeds and dry chilli. Once the seeds start to splutter, cook till they turn golden.
Next add the onions, green chillies, and curry leaves. Cook till the onions turn translucent.
Then, add the tomatoes and salt, and cook till the tomatoes turn mushy, for about 3~4 minutes.
And then add all remaining vegetables (broccoli, capsicum, palak, beans, peas) along with the moong dhal
Follow this by adding the Jowar grits and cook for 2- 3 minutes. Add water to it and mix it well.
Bring the mixture to a boil, and then lower the heat and cook covered until the water is absorbed and the grits are well cooked.
Bullet Coffee, more popularly known as “Bulletproof coffee” is the original Keto coffee. It is the brainchild of American entrepreneur and Bio hacker, Dave Asprey. He founded the Bulletproof supplement brand in 2013. However, the concept of preparing Coffee with Butter has long been practised in the Himalayan and Indian cultures. In fact, the Idea was adopted and refined from a popular local drink of Tibet, called the Yak-Butter tea, a concoction which was served to Asprey back when he visited Tibet on a wellness trek.
Photo of Yak butter tea by tibbettravel.org
So, why is everyone suddenly bewitched by this age old drink? Let’s find out..
Bulletproof Coffee is made by adding MCT (medium chain triglycerides) oil which is extracted from Coconuts, and grass-fed unsalted Butter or Ghee to a hot brew of your favorite Coffee. This high calorie concoction is consumed to achieve Ketogenesis (process of burning fats in the absence of carbohydrates). The proponents of this drink often consume it in lieu of breakfast since this combination claims to not only promote weight loss, but to also keep you satiated, boost energy, and provide mental clarity amongst other health benefits.
Though, it may be fine to episodically add this to your diet, but to suggest it be a frequent addition, there is subsequent lack of research and evidence. Most experts believe that drinking 100% dietary fat can cause you more harm than good. As Bulletproof coffee is heavy on oil and butter, it increases your intake of saturated fats which inturn raises your body’s cholesterol levels. This increases the risk of developing Cardiovascular diseases.
Also, while Bulletproof coffee may make you feel full, you’re not getting an array of nutrients that you’d otherwise be acquiring from a balanced breakfast meal.
Final Takeaway
It may be fine to infrequently incorporate Bulletproof coffee into your diet. Having said that, you need to also consider what you’re additionally consuming the entire day since adding this blend in your diet will overall increase your total calories and intake of saturated fats.
For now, until further research and subsequent data, you may want to consider swapping this blend with a high fibre, protein packed meal that can help you lose weight steadily and for the long haul.
Simmer the coffee in water for 6 minutes. Drain and keep it aside.
Add all ingredients (Simmered coffee, oil and Butter/ghee) in a blender and blend on high for 30 seconds to 1 minute, till it resembles a frothy latte.
Pour into a mug and consume hot.
Notes
Start with just 1 tsp each of butter and Oil. Once you’re comfortable with the taste and flavour, slowly increase it to 1 tbsp. (Accordingly, there will be a change in calories)
Nutrition
Serving Size:1
Calories:80
Fat:8.3
Protein:0
Keywords: Bulletproof coffee, Bullet coffee, Keto coffee, Dave Asprey, Weight loss, Weight gain, Fad diet, Nutrition, Health and wellness
When you are diagnosed with either Type I, Type II or Pre-Diabetes, It is important to focus on the amount and type of food that you consume throughout the day. Certain foods can cause spikes whereas some foods can actually lower or help control blood sugar levels. Thanks to years of scientific findings, we now know what foods are beneficial!
According to the American Diabetes Association (ADA), people with elevated blood sugar levels need to not only monitor the total amount and quality of Carbohydrates in their diet, but also need to include adequate fruits and vegetables, eat lean protein, consume low GI foods, choose foods with less added sugar and avoid trans fat.
Let’s now discuss some of the best foods that can be consumed as a part of a healthy and varied Diabetic friendly diet.
Bitter Melon (Bitter Gourd)
Photo by Misty Rose on Unsplash
According to a study published in the Journal of Ethnopharmacology, consumption of Bitter Melon by Type II Diabetes participants reduced their Fructosamine levels to some degree and thereby had a “Modest Hypoglycaemic effect”. It not only has anti-Diabetic and antioxidant properties, but is also a good source of Carbohydrates, Calcium, Potassium, Vitamin A, Vitamin C and Zinc!
How to consume: Can be consumed in the form of soups, stews, incorporated into stir fried dishes, curries etc.
Okra (Ladies Finger)
Photo by Elianna Friedman on Unsplash
As a rich source of blood sugar lowering compounds such as polysaccharides and flavonoid antioxidants, Okra has long been used as a natural home remedy for regulating blood sugar levels. It is also a great source of Fiber, Vitamin A, Vitamin C and Zinc which makes this fruit that is commonly consumed as a vegetable, a great addition to your Diabetic friendly pantry.
How to consume : Can be consumed raw, pickled, roasted, sauteed or steamed.
“Okra water” (cutting up pieces of Okra, soaking it in water overnight, and drinking the water in the morning) is also a great way of including this fruit in your diet.
Cinnamon
Photo by Mae Mu on Unsplash
Cinnamon is an aromatic spice which has been used for the past several centuries as a component of traditional medicine and in food preservation. Cinnamon may help lower blood sugar levels by imitating the effects of Insulin and facilitating Glucose transport into the cells. One of the studies conducted suggests that consumption of Cinnamon improved Insulin sensitivity immediately, with the effect lasting almost 12 hours!
It’s a rich source of antioxidants that help in reducing oxidative stress, a type of damage to body cells which is caused by free radicals, and oxidative stress has been one of the reasons implicated for the development of nearly every chronic disease, including Pre- and Type II Diabetes.
How to consume : It can be consumed in the form of Cinnamon milk, Cinnamon tea (Dash of cinnamon added to any of the preparations) and also be sprinkled on top of oatmeals, smoothies and curries.
Fenugreek seeds
Photo by Ezergil from istockphoto.com
Fenugreek plant has uses both in culinary and medicinal practices. The Fenugreek leaves are sold both as vegetables and the seeds are used either in whole or in powdered form as spices.
The seeds are helpful in regulating elevated blood sugar levels as they are a rich source of soluble fiber which helps improve the body’s digestion of Carbohydrates and Sugar. They also help lower total Cholesterol, “LDL” Cholesterol and Triglycerides.
How to consume : Fenugreek seeds are often used in spice blends and generally incorporated in curries, pickles and other dips. They can also however be consumed in the form of Fenugreek tea (½ to 1 tsp), or sprinkled on top of soups, yoghurt etc.
Amla (Indian Gooseberry)
Photo by Arjun Kartha from FreeImages
Indian Gooseberry (Amla) is widely used as a powerful medicinal ingredient in Ayurvedic preparations. It is used to treat several chronic conditions including Diabetes Mellitus. According to several research studies, Amla posesses anti-diabetic effects which has resulted in reduction of both fasting and postprandial blood sugar levels.
It also contains Chromium which helps regulate Carbohydrate metabolism and helps improve Insulin sensitivity.
How to consume : You can simply consume fresh Amlas or in the form of Amla juice. Dry Amla powder is also readily available in the market and can be consumed with water or sprinkled on different preparations.
Disclaimer : All the above mentioned foods should be consumed as part of a complementary dietary treatment for Diabetes and elevated blood sugar levels and not as stand alone remedies. This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a Dietitian or a doctor for more information.
Hypertension or high blood pressure has been on the rise in the US for the past 50 years. DASH stands for Dietary Approaches to Stop Hypertension. First introduced in 1997, it is a diet promoted by the National Institute of Health’s National Heart, Lung, and Blood Institute (NHLBI) for reducing blood pressure. Various organizations have ranked it as one of the “Best Overall Diets.” The DASH diet is a well-balanced, lifelong approach to healthy eating that was discovered in research funded by the National Institutes of Health (NIH) to determine the role of dietary eating patterns on blood pressure.
Photo by KatarzynaBialasiewicz from Pexel
MANAGEMENT OF HYPERTENSION :
Initial management of hypertension uses a two-pronged approach, with emphasis on Pharmacotherapy and Non-pharmacotherapy. Non – pharmacological therapy (Lifestyle modifications) has an important role in both non-hypertensive & hypertensive individuals. Lifestyle modifications have the potential to prevent hypertension as well as to reduce BP and lower the risk of BP-related complications.
The following non-pharmacotherapeutic interventions:
NUTRITION :
The following Dietary changes are of paramount importance: Reduction of salt intake to an average of not more than 5 g per day (WHO, 2012), moderate fat intake, following the DASH diet plan (Dietary approaches to stop hypertension), the avoidance of a high alcohol intake, and restriction of energy intake appropriate to body needs.
What is the DASH Diet?
The DASH diet, or Dietary Approaches to Stop Hypertension, was developed through research funded by the National Heart, Lung, and Blood Institute. It is effective in lowering blood pressure and blood lipid levels, which ultimately reduces the risk for cardiovascular disease.
This diet plan emphasizes fruits, vegetables, whole grains, lean protein, low-fat dairy, and seeds, nuts, and legumes. It also recommends limiting sugary beverages, sweets, sodium, and red meats. The DASH diet is rich in magnesium, potassium, and calcium, which are protective against high blood pressure. DASH diet is rich in fruits, vegetables, and fat-free or low-fat dairy foods, whole grains, fish, poultry, beans, seeds, and nuts. It also contains less salt and sodium, sweets, added sugars, and sugar-containing beverages, fats, and red meats. This diet helps to lower blood pressure and also has suitable effects on blood lipids.
Photo by Aamulya from Pexel
Origin of DASH Diet
The DASH diet originated out of clinical studies by the National Institute of Health. These studies were designed to test which diets are best suited to reducing hypertension. The National Institute of Health examined three different diets in the clinical studies and then examined their results. The DASH diet is not necessarily a “diet” rather it is a way of eating that will promote long-term health. The USDA (U.S. Department of Agriculture) recommends the DASH diet as “an ideal eating plan for all Americans.”
Photo by Ella Olssom from Pexel
The characteristics of the DASH diet:
Lower sodium intake
The DASH diet provides guidelines for your sodium and caloric intake. The standard DASH diet allows up to a maximum of 2300 mg of sodium per day and the low-sodium version of the DASH diet allows up to 1500 mg of sodium per day. The average American diet contains up to 3500 mg of sodium per day.
Increased vitamins and minerals
All your essential vitamins and minerals are provided on the DASH diet by the many fruits, vegetables, whole grains, and other whole foods that you are encouraged to eat on the diet. The diet also includes an ample supply of minerals like magnesium and potassium that help to lower or improve your blood pressure.
Increased good fats
Consuming a lot of good fats and minimizing bad fats is highly encouraged on the DASH diet. Saturated and Trans fats should be replaced with lean meats, omega-3’s from fish and seafood, low-fat dairy, nuts, and seeds. Good fats help to optimize our overall health by lowering bad cholesterol and increasing good cholesterol.
Increased fiber consumption
The DASH diet recommends increasing your fiber consumption by eating several servings of fruits, vegetables, and grains every day. This keeps you feeling full and helps to reduce blood pressure. High fiber consumption also helps to maintain good blood sugar levels and it also encourages weight loss.
Reduction of alcohol and caffeine
The DASH diet suggests limiting your intake of alcohol, soda, tea, and coffee because they offer no nutritional value, typically contain a lot of sugar and they can elevate blood pressure. This is an important lifestyle modification for reducing blood pressure. Alcohol raises blood pressure and also can harm vital organs like the liver, brain, and heart. For persons who consume alcohol, the recommendations are, that men should have no more than two alcoholic drinks per day and women no more than one drink per day as supported by the AHA 2006 scientific statement of hypertension management.
Customized sodium and caloric intake
In the same way that you can choose a 2300 mg/day or 1500 mg/day sodium intake DASH diet, you can also choose the most suitable caloric intake level for you
Photo by fcafotodigital from Pexel
Benefits of the DASH Diet
The DASH eating plan is effective for the prevention and management of hypertension. Hypertension is a clinical term for high blood pressure. Approximately 1 in 3 American adults have hypertension. This “silent killer,” which often lacks overt symptoms, can increase the risk for heart disease, stroke, kidney disease, and blindness.
Hypertension, a chronic disease, is treated with prescription medications. However, diet and lifestyle changes can significantly reduce blood pressure. Research shows that in some individuals, the DASH eating plan may reduce blood pressure as much or more than prescribed drugs. The DASH eating plan, in combination with a sodium-restricted diet (1500mg/day), can produce even greater results in lowering blood pressure.
The DASH diet is supportive of digestive health and decreases the risk of the development of colorectal cancer. This may be due to an increased level of fiber or higher consumption of dairy.
The DASH eating pattern support kidney health. Studies have shown that a DASH diet decreases the risk for urinary albumin excretion and protects against rapid decreases in glomerular filtration, both of which are indicators of decreasing kidney function. It is also protective against the development of kidney stones.
Photo by Pixtural from Pexel
Researches on DASH DIET
Over the years several studies have proven that the DASH diet is not only effective for lowering blood pressure through diet but it is also effective in reducing the risk of cardiovascular disease, several types of cancers, stroke, heart disease, kidney stones, kidney disease, diabetes, heart failure, and many other diseases. The DASH diet has also been shown to promote weight loss and improve overall health.
Research has found that diet affects the development of high blood pressure, or hypertension (the medical term). Recently, two studies showed that following a particular eating plan—called the DASH diet—and reducing the amount of sodium consumed lowers blood pressure. While each step alone lowers blood pressure, the combination of the eating plan and a reduced sodium intake gives the biggest benefit and may help to prevent the development of high blood pressure.
The DASH diet research findings, which tells about high blood pressure, and how to follow the DASH diet and reduce the number of sodium consumptions. The menus and recipes are for two levels of daily sodium consumption —2,400 milligrams (the upper limit of current recommendations by the Federal Government’s National High Blood. Pressure Education Program, or NHBPEP, and the amount used to figure food labels’ Nutrition Facts Daily Value) and 1,500 milligrams.
NUTRITIONAL RECOMMENDATION FOR DASH DIET
Dietary Approaches to Stop Hypertension (DASH) is an eating plan that originally lowers blood pressure but also is “heart-healthy” and lowers the risk of heart attack and stroke. This eating plan is for 1,800 calories per day. The DASH plan is high in fruits and vegetables, whole grains, low-fat dairy, and protein that are low in saturated fat and cholesterol. The plan also focuses on lowering salt intake to less than 2,300 milligrams (mg) per day. Even lower salt intake (1,500 mg per day) can lower blood pressure even more. Eating nutritious foods will help to control blood pressure. The DASH diet emphasizes fruits and vegetables, low-fat milk products, and whole grains. It is a Mediterranean diet full of nutrients that are good for your heart and good for your health.
DASH Diet means eating a variety of foods and food groups that research has shown can be beneficial to heart health while avoiding others, that are harmful.
Key components include the following:
Fruits and vegetables
Whole grains
Nuts, seeds, and legumes
Lean protein—fish and poultry are emphasized, while red and processed meat consumption is limited
Low-fat or fat-free dairy
Avoidance of sugar-sweetened beverages
Low sodium—when kept under 2,300 mg daily the diet is even more helpful with blood pressure, which can drop even lower with less than 1,500 mg daily sodium intake
Higher levels of dietary nutrients like potassium, magnesium, calcium, and fiber
Lower levels of saturated fats, trans fats, and cholesterol
Increased the fiber intake slowly, so that people can avoid becoming gassy or bloated.
Keep food allergies and intolerances (e.g., lactose intolerance) in mind as you tailor this diet to individual needs.
For example, most DASH diet guides don’t cover avocados. Some foods are may not be the best choice for their category. For example, pretzels are grains but don’t have a lot of fiber or nutrients.
DOES THE DASH DIET WORK?
The DASH diet has shown several benefits. It lowers blood pressure (systolic and diastolic) for people with hypertension, and also for people who have blood pressures in the normal range, whether or not they lower their sodium intake. Reductions in pressures occur within one week and keep dropping if sodium restriction is ongoing.
Photo by fcafodigital from Pexel
The DASH diet reduces the risk of sudden cardiac death on the order of approximately a 13% decrease in 10-year Framingham CVD risk. It is helpful with weight loss, it lowers hsCRP levels relative to usual diets (comparably to other healthy diets), and it also offers therapeutic benefit for a wide range of other clinical conditions, including the following:
Abnormal lipids
Cerebrovascular disease
Heart failure
Colon and rectal cancer chemoprevention
Insulin resistance and diabetes
Urolithiasis (kidney stones)
Gout
Kidney disease
OTHER LIFESTYLE CHANGES
Photo by fcafotodigital from Pexel
WEIGHT REDUCTION:
The prevention and correction of overweight/obesity is a prudent way of reducing the risk of hypertension and indirectly coronary heart disease. The greater the weight loss, the greater the reduction in blood pressure. Meal patterns that rely heavily on processed foods containing more fats, sugar, and sodium, lead to steady weight gain and high BP.
QUIT SMOKING :
Smoking is a major risk factor leading to HTN and heart disease. Nicotine and Carbon monoxide present in smoke damages heart & blood vessels. Smoking also increases blood viscosity, clot formation and speeds up the process of hardening of the arteries. In patients with coronary heart disease, smoking cessation is associated with a 36% reduction in the risk of all-cause mortality.
PHYSICAL ACTIVITY :
The role of physical activity in the treatment of hypertension is well known. Regular physical activity enhances the sense of well-being, improves functional health status, & reduces the risk of cardiovascular disease and mortality.
EXERCISE:
Researches showed that exercise incorporated lifestyle intervention can result in significantly better BP control among patients taking Pharmacotherapy for Hypertension. 30-45 minutes of moderate level activity on most days of the week can lose/maintain weight & helps to lower Blood pressure.
YOGA/ MEDITATION :
Yoga is a beneficial multifunctional therapeutic modality in the treatment of a variety of psychological and medical conditions such as depression, anxiety, post-traumatic stress disorder, hypertension, cardiovascular diseases, and COPD. Meditation helps to calm the body and soul and relaxation techniques such as massaging relieve stress. It might be that a reduction in stress and stimulation of the body might impart physiological benefits, says the American Heart Association.
CONCLUSION :
In conclusion, Hypertension is a major risk factor and a powerful predictor of cardiovascular morbidity and mortality. The main thrust of primary prevention of hypertension includes a sustained effort on lifestyle modifications. Established nutrition recommendations are proven to help reduce blood pressure in general populations. Thus, decrease the load of chronic diseases such as cardiovascular, cerebrovascular, and renal which are associated with hypertension. It encourages you to take a diet rich in potassium, calcium, and magnesium and reduce your intake of sodium in your diet.
DASH diet is rich in vegetables, whole grains, fruits, fish, meat, poultry, nuts, beans, and low-fat dairy products. The diet helps you to reduce your systolic blood pressure by 8 mmHg and diastolic blood pressure by 3 mmHg, which could make a lot of difference in reducing morbidity and mortality in hypertensive patients. DASH diet also prevents osteoporosis, cancer, heart disease, stroke, and diabetes as it has a high quotient of antioxidant-rich food.
We’ve all heard the term “Water weight” being thrown around, but if you don’t understand what exactly it is, then those especially in the midst of a weight loss program can get quite discouraged by its contingency. Contrary to popular belief, Water retention is actually a helpful signal since it indicates the imbalance in the body. Simply put, it is a symptom and not a disease and in serious cases, it can be an indication of a problem with the kidneys, heart or the circulatory system.
Normally, if you are consuming a healthy and nutritious diet, along with adequate consumption of water, fluid retention will not occur. But, there can be certain instances wherein your body will begin retaining fluid, therefore it becomes crucial to understand what is happening, so that the fluid levels within the body can be brought back to optimal levels.
Let’s therefore learn how to spot it and treat it early.
What is water retention?
Water retention is defined as the excess buildup of fluid within the body tissues that can take up a variety of forms ranging from bloated belly, swollen ankles and puffiness and swelling of eyelids to nausea, fatigue and persistent coughing.
What causes water retention?
Before the causes are explained, let’s emphasise on the fact that there can be several reasons as to why your body is retaining excess fluid. Although some of these causes can be easily treated, there are however certain tenets that may be indicative of a more serious underlying issue. It is therefore important to consult with a healthcare professional to come to a sound diagnosis.
We will now discuss some lifestyle factors that are contributive to water retention, and ways of preventing it.
– Consuming a diet that is high in Sodium :
The body requires an adequate amount of Sodium and Potassium to maintain optimum levels of fluid in the body. Eating more than required salt can cause the body to retain water. It is therefore recommended to consume a maximum intake of 2300 mg (1 tsp) of salt per day for healthy individuals and not more than 1500 mg of salt per day for people with Heart disease and Hypertension.
Photo by Emmy Smith on Unsplash
– Hormonal fluctuations :
Women seem to hold more water weight in the days leading up to their menstrual cycles. It is very common and happens due to hormonal changes which prepares the body for monthly menses . These hormonal fluctuations lead to greater water retention in the body of a woman.
Photo by Engin Akyurt on Unsplash
– Standing or sitting for long periods of time :
A lot of water retention can be caused by prolonged periods of sedentary activity like sitting, sleeping, or standing still in one place. This is because sitting or standing still can cause your body tissues to retain fluid due to increase in blood pressure inside the vessels of legs and feet.
– Certain medications like Hypertension medications, pain relievers, antidepressants etc
– Pre-eclampsia, cirrhosis of the liver, protein loss due to malnutrition
Now, If you’re nodding your head in agreement to all the signs and causes of water retention, and verbally agreeing to reading the above and saying “ Yes, I seem to have all those symptoms”, then continue reading below to find out some general remedies that can help you with Fluid retention!
General Lifestyle and Dietary suggestions :
Consuming the recommended intake of upto 2300 mg of salt (1 tsp) for healthy individuals and less than 1500 mg of salt intake for individuals with Heart disease and Hypertension.
Avoid canned foods including canned vegetables, soups, sauces etc.
Avoid processed foods like potato chips, salted peanuts and other junk foods.
Increase the intake of Potassium rich foods like Bananas, Raisins, Tender Coconut water, Apricot, Berries, Apples, Spinach, Mushrooms etc as Potassium deficiency can lead to water retention.
Consuming adequate quantity of water (between 8-10 glasses per day or more in accordance with level of physical activity) and other fluids such as Herbal teas, Barley water etc.
Regular exercise of upto 30-40 minutes can prove to be a game changer as it helps stimulate blood circulation. Lifting your legs up against the wall can also help drain excess water.
Taking care of yourself emotionally and physically is the most important divisive factor in any treatment method and subsequent result. Allow yourself to reap in the natural benefits of adopting a healthy, nutritious diet and lifestyle. Reach out to the team of Foodnwellness for customised and tailored made wellness programs!
For any serious underlying health condition resulting in persistent water retention leading up to 1-2 kg of weight gain within a week, make sure to first consult with a physician before making any changes to your current health routine or taking medical action.
This Minty Oats Vegetable soup is one of the easiest recipes to put together for a quick breakfast or even as a dinner option. It is a Fibre rich soup which is not only filling, but also delicious, healthy and nourishing.
Scale
Ingredients
3 tbsp quick cooking rolled oats
2 tbsp chopped carrot
2 tbsp chopped cabbage
1 tbsp chopped mint leaves
½ tsp chopped green chillies
½ tsp chopped garlic (lehsun)
½ tsp chopped ginger (adrak)
½ tsp oil
½ tsp soy sauce
Salt (As per taste)
Turmeric ( 1/4th tsp)
2 tsp lemon juice
For Garnishing
Sprig of Mint
1 tsp of roasted Pumpkin,
1 tsp of roasted Sunflower seeds and
1 tsp of roasted Sesame seeds
Instructions
Dry roast the Oats on medium high flame for 1-2 minutes.
Heat the oil in a deep non stick pan. Then add in chopped green chillies, garlic and ginger and saute on a medium flame for a few seconds.
Follow this by adding in the chopped carrots, cabbage (and any other vegetable of your choice) and saute on a medium flame for 1-2 minutes till cooked.
Add the oats, saute them for another 1-2 minutes.
Add the soy sauce, mix well and bring to a boil.
Finally add the spices (Salt, turmeric and any other spice and herbs of your choice), lemon juice and mint leaves, mix well and continue to cook for 1 minute.
Serve immediately and garnish with a sprig of mint and tbsp of mixed seeds on top.
Constipation is irregular, infrequent or difficult passage of faeces. It is most often defined as having a bowel movement less than 3 times per week and often associated with hard stools or problems passing stools. People may suffer from pain while passing stools or may be unable to have a bowel movement after straining or pushing. It is the most common physiological disorder of the alimentary tract. Constipation is characterized by incomplete evacuation of hard, dried stools. Mostly, occurs commonly in children, adolescents, adults on low fibre diets, patients confined to bed, in individuals and in elderly persons.
Photo by Globalmoments from Pexel
What is Constipation?
Constipation is a common gastrointestinal problem, which causes many expenses for the community with an estimated prevalence of 1% to 80%, worldwide, where the condition is characterized by a wide geographical variation.
Types of Constipation
There are three main types of constipation:
Atonic (lazy bowel): There is loss of muscle tone causing weak peristalsis due to lack of fluids, roughage and potassium, vitamin B Complex deficiency, irregular defecation habit and poor personnel hygiene, excessive purgation or use of enema, sedentary lifestyle or lack of exercise.
Spastic: It results from excessive tone of the colonic muscle.
Obstructive : It occurs usually due to obstruction in the colon, cancer or any other obstruction due to inflammation or narrowing of the lumen.
Photo by LordHenriVoton from Pexel
Causes of Constipation
. Constipation can occur with:
Overuse of laxatives (stool softeners)
Low-fiber diet
Lack of physical activity
Not drinking enough water
Delay in going to the bathroom when you have the urge to move your bowels
Stress and travel can also contribute to constipation or other changes in bowel habits.
A change in regular routine or travelling
Use of medications such as antacids with aluminum or calcium, antidepressants, antihistamines, narcotics (such as codeine), antispasmodics, diuretics, tranquilizers, some heart medications
Use of supplements such as iron and calcium
Health conditions such as irritable bowel syndrome, colorectal cancer, eating disorders, under-active thyroid, diabetes, Parkinson’s disease, multiple sclerosis, celiac disease, and depression. Moreover, Constipation is common during cancer treatment.
Weakening of the muscles and ligaments that hold the rectum in place
Blockage of stool in the large intestine
Faecal impaction is common in care homes and can lead to faecal incontinence. This is a costly consequence of untreated constipation. A related term is faecal loading, which describes the retention of faeces of any consistency. Faecal impaction is defined as the retention of solid faeces that prevents spontaneous evacuation.
Risk of constipation in Elderly people
For older adults in the community and in care settings, the risk of developing constipation may be increased by:
Muscular weakness that limits general movement and the possibility of physical exercise as well as the ability to visit shops and carry shopping.
Less mobile patients who experience a loss of sensation, or those who ignore the signal to empty their bowels to avoid inconveniencing a carer or because the toilets are inaccessible. In care settings, they may be offered a bed pan or commode and be unable to empty their bowels due to poor positioning or lack of privacy.
Changes in the diet, including patients reducing fluid and fibre intake for fear of incontinence.
Difficulty swallowing, which results in requirement for thickened fluids and modified consistency diets. This can restrict consumption of adequate fibre and fluid.
Poor dentition, which can impact on dietary intake, including fibre-containing foods.
Limited care assistance available at mealtimes for dependent individuals, to ensure appropriate diet and fluid provision.
Development of co-morbid medical conditions and resulting poly-pharmacy including, in particular, analgesics and psychotropic drugs.
Mental health disorders such as depression, anxiety, dementia and cognitive impairment.
Use of a number of medicines that induce constipation, including antacids, calcium and iron supplements, as well as radiotherapy and opioid pain relief for cancer treatment.
Socio-environmental factors including hospitalization and institutionalization.
Medications that can contribute to constipation include:
Photo by freestocks.org from Pexel
1. Pain medications (narcotics)
2. Antihistamines
3. Antidepressant and anti-psychotic medications
4. Some seizure medications
5. Iron supplements
6. Sucralfate and some antacids such as TUMS
7. Some blood pressure medications
Treatment:
1.Behavior changes: It is best to establish a regular pattern of bowel movement. People who have a normal bowel pattern usually defecate at approximately the same time every day. Since the bowels are most active after awakening and after meals, the most optimal time for a bowel movement is usually within the first two hours after waking and after breakfast. When the signals to defecate are ignored, these signals become weaker and weaker over time. Encouraging and allowing persons to pay attention to these signals can help decrease constipation.
2.Laxatives: Laxatives are substances that can help relieve constipation. However, the long-term use of laxatives can make your body depend on them. Talk to your health care provider about the use of laxatives to manage your constipation.
Fibre supplements are widely available and can be found in forms such as powders, tablets and capsules. If you have trouble eating enough fibre and want to use fibre supplements, check with your health care provider first.
Bulk forming laxatives are natural or synthetic products that have a laxative effect by absorbing water and increasing faecal mass.
3. Diet: For long term treatment it is always preferable to choose for a proper dietary management because intake of laxatives for a long period is not good for health. Increasing intake of fiber and fluid may help to feel less constipated and bloated. Above all, it keeps you to be healthy.
Nutritional guidelines for alleviating constipation:
Photo by Ovidiu Creanga from Pexel
When we experience constipation, it may be beneficial to include more insoluble fibre in the diet to promote regularity. It is important to increase fibre slowly over the course of a few weeks. Adding too much fibre too quickly can make constipation worse. Insoluble Fibre is not digested by the body and is excreted as waste. This is the type of fibre that promotes bowel regularity and discourages the development of haemorrhoids. Examples of foods that contain insoluble fibre include wheat bran, nuts, seeds, and skins on vegetables and fruits.
Photo by fcafotodigital from Pexel
Tips that should be followed
Plenty of liquids.
Increase fibre intake.
3-5 servings of fruits and vegetables daily.
Foods that promote regularity.
Plum or prune juice.
Include exercise or physical activity in daily routine.
Talk to your healthcare team about medication or supplements to help with constipation.
Medical interventions are required only when constipation arises because of some structural or functional change in the gastrointestinal tract.
Exercise and Constipation
Photo by Andrea from Pexel
In this paragraph, I am going to explain how regular Exercises can help to get relief from Constipation. Exercise therapy has shown significant efficacy as a means of treating various intestinal diseases especially, aerobic exercise, may be a viable and effective treatment for patients with constipation. Exercise helps constipation by lowering the time it takes food to move through the large intestine. This limits the amount of water that our body absorbs from the stool. Hard, dry stools are harder to pass.
Aerobic exercise speeds up your breathing and heart rate. This helps to stimulate the natural squeezing (or contractions) of muscles in our intestines. Intestinal muscles that squeeze better will help to move stools out quickly. A regular walking plan, even 10 to 15 minutes several times a day can help the body and digestive system work at their best. For example, aerobic exercise includes running, jogging, swimming, or swing dancing. All of these exercises can help keep the digestive tract healthy. Stretching may also help ease constipation, and yoga may, too.
In conclusion, it is always necessary to follow a proper dietary and lifestyle management which, can help in maintaining the normal bowel movements to a great extent.
How FoodNwellness will help you?
You can join the programme of Foodnwellness. This program gives you a personalized plan that includes the key to eat the right quantity of food and healthier options that you need to eat for Constipation and will also motivate you to have a healthy lifestyle. So, you may receive plenty of advice from everywhere but it is worthy when you receive correct knowledge from panel of health professionals. Foodnwellness will always guide regarding every issue you face and it will be taken care of by our Dietitians.
This nutritious Quinoa Sala is easy to prepare and is a quick make which can be consumed as a snack or even a Breakfast/Lunch/Dinner meal option with a side bowl of healthy soup. Quinoa is a great source of protein and is an ideal choice for someone who follows a vegetarian diet as it contains all 9 essential amino acids.
Ingredients
Water-1 – 3/4cups
Uncooked quinoa -1cup
Tomato-½ cup coarsely chopped seeded
Coriander leaves-½ cup chopped
Peanuts-¼ cup roasted
Raisins-1/4th cup
Cucumber- ¼ cup chopped
Green chilies –½ tsp. finely chopped
Lemon juice-¼ cup fresh
Extra virgin olive oil-1 tbsp.
Onion-finely chopped 1 tbsp.
Salt-1/2 tsp.
Black pepper powder -1/4th tsp.
Instructions
Combine water and quinoa in a medium saucepan, bring boil. Cover, reduce heat, and simmer 20 minutes or until water is absorbed.
These easy baked yoghurt bread rolls are light and delicious. These can be a part of your weekend breakfast or even dinner options apart from being served as an evening snack option.
FILLING
– 1 tbsp. hung curd
– 1 tbsp. finely chopped red bell peppers deseeded or deseeded chopped tomato
– 1/2 cup finely chopped broccoli
– 1 tbsp. peas
– ½ green chili – deseeded & chopped
– 1/2tsp salt and black pepper
– 1/4tsp red chili flakes
Instructions
1) Boil 1 cup water with ½ tsp salt
2) Mash peas with the hands.
3) Put the hung curd in a bowl. Add all other ingredients of the filling to the curd.
4) Cut the sides of slice, keep it flat on a rolling board. Press, applying gentle pressure with a rolling pin so that holes of the bread close.
5) Spread ½ tsp mustard on the slice.
6) Spread a layer of filling. Roll carefully. Seal end by applying some curd. Press well.
7) Brush milk on roll. Spread some carom seeds on a plate
8) At serving time, cover a wire rack of oven with foil. Grease foil lightly. Place the rolls. Grill for about 5 minutes till edges turn little golden. Serve immediately.
Nutrition
Serving Size:Serves 2
Calories:235kcal
Fat:8g
Carbohydrates:90g
Protein:20g
Share the article
Hello there
Get health tips, recipes and front seats to our free health talks and online events delivered to your inbox.
Subscribe to our newsletter!
Hello there
Get health tips, recipes and front seats to our free health talks and online events delivered to your inbox.
Subscribe to our newsletter!
Get more of the goodness delivered to your inbox.
No Spam - No Ads
Prep Time:
Yield:
Cuisine:
Print
Pin
Pin
Pin
Category:
Pin
Pin
